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Alex Vasquez's 100K Fitness Program

Alexander Vasquez's Nutrition Program

When it comes to my nutrition, simplicity dominates all other aspects. I look at foods as the numbers they represent rather than tastes I perceive. My diet did not vary much from this template, except for the purpose of carb cycling, for which I made some adjustments.

For low-carb days I cut out the morning oatmeal; for medium-carb days I left it as shown; and for high-carb days I added 2oz of oatmeal or brown rice to my pre-workout meal.

I aimed for repetition and habit during the 12 weeks. Most people have the right idea on how to go about attaining their goals, but they fall off the wagon or give up. I have to develop a habit of eating an almost identical diet on a daily basis to the point where I don't even have to think about it.

I did allow cheat meals, not cheat days. I was eating too clean to have a pizza, that just left me feeling far too sick. But a burger and fries or steak burrito really hit the spot, and the only physiological effect I noticed afterward was added vascularity.

Before and after the 100K tranformation challenge
He traded the Domino's effect for the domino effects of healthy living.
He traded the Domino's effect for the domino effects of healthy living.

Nutrition:

    Calories: 1963
    Fats: 34g
    Protein: 257g
    Carbs: 158g

Meal 1:

Protein 27g   |   Carbs 29g   |   Fat 3.5g   | Calories 260

Meal 2:

  • egg whites

    egg whites

    9 Calories: 103
    Fats: 0 g| Protein 22 g| Carbs 1 g

  • egg

    egg

    1 Calories: 55
    Fats: 4 g| Protein 4 g| Carbs 0 g

  • salsa

    salsa

    6.5oz Calories: 60
    Fats: 0 g| Protein 1 g| Carbs 14 g

Protein 27g   |   Carbs 15g   |   Fat 4g   | Calories 218

Meal 3:

  • broccoli

    broccoli

    6oz Calories: 51
    Fats: 0 g| Protein 5 g| Carbs 10 g

  • tuna

    chunk light tuna

    1 can Calories: 256
    Fats: 2 g| Protein 56 g| Carbs 0 g

Protein 61g   |   Carbs 10g   |   Fat 2g   | Calories 307

Meal 4:

Protein 53g   |   Carbs 45g   |   Fat 0g   | Calories 398

Meal 5: Pre Workout

  • broccoli

    broccoli

    12oz Calories: 102
    Fats: 1 g| Protein 10 g| Carbs 19 g

  • nitrocore24

    Nitro Core 24

    1/2 scoop Calories: 100
    Fats: 2.5 g| Protein 12 g| Carbs 7 g

Protein 22g   |   Carbs 26g   |   Fat 3.5g   | Calories 202

Meal 6: Post Workout

Protein 24g   |   Carbs 30g   |   Fat 1g   | Calories 215

Meal 7: 2 hrs prior to bed, no later than 8pm

  • salmon

    salmon

    6oz Calories: 271
    Fats: 12 g| Protein 39 g| Carbs 0 g

  • peanut butter

    peanut butter

    1 tbsp Calories: 92
    Fats: 8 g| Protein 4 g| Carbs 3 g

Protein 43g   |   Carbs 3g   |   Fat 20g   | Calories 363

Supplementation

I see supplements as an essential part of any training program. That being said, they are supplements, designed to compliment a proper diet and exercise program. They will not produce results alone but absolutely will enhance the finished product when everything else is right.

Be as disciplined with your supplementation as you are with your diet and training and the results will be undeniable.

Protein:


I try to get most of my protein from whole foods, but for convenience and speed of digestion. I consume 20 grams prior to weight training, as soon as I walk into the gym. I also consume 30-40 grams of whey protein within 45 minutes after a workout, including cardio.

Pre-workout:


I tried to get away with as little N.O. as I could, so it would not adversely interact with my fat burners. As I lost more weight, I found I got the same results with fewer scoops. It really allowed me to zero in on my energy reserves after work and get through my training sessions with the desired intensity.

Multivitamin:


I usually took this with breakfast or with my post-workout meal. This is an important supplement to cover your bases and give the body what it needs for all biological processes, including muscle building and fat burning.

Recovery:


I consumed glutamine like it was candy in order to stay on schedule with recovery as well as to protect precious, hard-earned muscle. I consumed five grams every other meal and 10 grams post-workout. It may have been overkill, but I did not want to take any chances that I may be too sore or tired to train. Muscle preservation during cutting phases is always a concern, and glutamine has always come through for me.

Far Burner:


I took OxyElite Pro for 8 weeks and Animal Cuts for 3 weeks. I simply followed the directions on the label. OxyElite Pro was outstanding for appetite suppression and gave me a reprieve from the effects of low-carb days.

Thermogenically, Animal Cuts was better as my body temperature soared, and I lost a good bit of water weight. Both products were effective, just in different ways.

Hormone Support:


Toward the final weeks of my diet, I felt my strength levels plummeting and my muscle density was hurting as a result. I looked at my diet and saw how low my fat intake was, as well as how my body felt. I suspected my testosterone production may have needed support. I decided to try this supplement and was pleased with the results.

My strength increased a little but my intensity came back and so did the muscle. I could not feel a difference, but saw it plain as day in my progress pictures.


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